Walnuts Health Benefits And Nutritional Values


Walnuts health benefits and nutritional values includes the ability to support cardiovascular health, supports your bone health, improves a healthy metabolism, manages diabetes, great in preventing cancer, fighting inflammation and supporting healthy skin.

Other Walnuts health benefits and nutritional values includes supporting healthy sleep, managing stress, supporting weight loss and acting as astringent.

What Are Walnuts? 


Walnuts are nutritious kernels obtained from the tree belonging to the Juglandaceae family, in the genus, Juglans. The nuts have been revered since ancient times as the symbol of intellectuality. Their bi-lobed kernels feature convoluted surface resembling as that of a human brain! They enriched with many health-benefiting nutrients, especially omega-3 fatty acids that are essential for optimum health.

Juglans species are medium sized, semi-tropical, deciduous trees believed to be originating in the mountain ranges of Central Asian or Southern Europe region.

There at least 30 different cultivars types of walnut grown world-over. However, only three traditional varieties grown for their commercial purposes are English or Persian walnut (Juglans regia), Black walnut (Juglans nigra), and the White or butternut walnut (Juglans cinerea). They are being cultivated at the commercial scale in the United States of America, Romania, France, Turkey, and China. After plantation, the tree takes approximately four years until it produces its first major crop.

During each season, walnuts can be ready for harvest by August when their thick green hull (thin-cover) begins to crack open to expose light-brown, hard-shelled “walnut” inside. It features roughly spherical shape, about the size of a small lemon, weighing about 10-15 g, and enclosing single (bi-lobed) edible kernel inside.

Walnuts have a delicious taste and crunchy texture, which is why they are used in cookiescakes, granola, cereals, energy bars, and the ever-popular banana walnut bread. The nut meal and flour are also used for baking. The anti-oxidant rich nuts are also used in herbal skin and hair products including soapsshampoosface exfoliatorsscrubs, and body oilsWalnut oil is a rich emollient and is known for its anti-aging properties.

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Walnuts Nutritional Values. https://2timexmedia.com/walnuts/jpeg.html

Walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber In a 100-gram serving, walnuts provide 2,740 kilojoules (654 kcal) and rich content (more than 19% of the Daily Nutritional Values or DNV) of several dietary minerals, particularly manganese at 163% DNV, and B vitamins. 

See the table below for an in-depth analysis of the nutritional values of Walnuts (Juglans regia).

Nutritional value per 100 g.

(Source: USDA National Nutrient database)

Principle Nutrient Value Percentage of RDA
Energy 654 Kcal 33%
Carbohydrates 13.71 g 11%
Protein 15.23 g 27%
Total Fat 65.21 g 217%
Cholesterol 0 mg 0%
Dietary Fiber 6.7 g 18%
Folates 98 µg 24%
Niacin 1.125 mg 7%
Pantothenic acid 0.570 mg 11%
Pyridoxine 0.537 mg 41%
Riboflavin 0.150 mg 11.5%
Thiamin 0.341 mg 28%
Vitamin A 20 IU 0.5%
Vitamin C 1.3 mg 2%
Vitamin E 20.83 mg 139%
Vitamin K 2.7 µg 2%
Sodium 2 mg 0%
Potassium 441 mg 9%
Calcium 98 mg 10%
Copper 1.5 mg 167%
Iron 2.9 mg 36%
Magnesium 158 mg 39.5%
Manganese 3.4 mg 148%
Phosphorus 346 mg 49%
Selenium 4.9 µg 9%
Zinc 3.09 mg 28%
Carotene-ß 12 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 9 µg

Walnuts Health Benefits.

Heart Health:

Walnuts are filled with omega-3 fatty acids that are essential for heart health. Consume a few walnuts every day to lower blood pressure and bad cholesterol in your body. This also boosts good cholesterol production and benefits your heart.

Good for Brain Health:

Omega 3 fatty acids in walnut are essential for a healthy brain. Consume foods with high Omega 3 fatty acid content to keep your nervous system working smoothly and to improve your memory.

Antioxidant Power:

Walnuts rank second in the list of ‘antioxidant-rich’ foods, after blackberries. The rare powerful antioxidants such as quinone juglone, the tannin tellimagrandin, and the flavonol morin present in walnuts have remarkable free-radical scavenging power. These antioxidants also help prevent liver damage due to chemicals.

Weight Management:

Walnuts are one of those nuts that helps you feel full, which means that it increases satiety. The rich source of protein and fiber makes it a healthy snacking option, especially for vegetarians.

 Bone Health:

Walnuts are excellent for increasing and maintaining bone density. This is because they are rich in copper, zinc, Vitamin B, and calcium. Walnuts contain about 98 mg of calcium per 100 grams of shelled walnuts. The vitamin B, copper and zinc increase the calcium absorption and retention in the body.

Healthy Metabolism:

Walnuts have been observed to show a positive effect on the metabolic rate of the body. The combination of magnesium, manganese, calcium, folate, copper, and iron are very effective in promoting a healthy metabolism. Moreover, the healthy fats help break down proteins much faster and promote cell regeneration.

Diabetes Management:

Type-II diabetes patients can safely consume walnuts almost every day without any side effects. This is due to the impressive balance between good fats and nutrients found in Walnuts. A recent study conducted in Australia proved that walnut consumption and type-II diabetes have an inverse relation.

Cancer Prevention:

Cancer is a fatal disease and leading a healthy lifestyle can prevent its onset. Walnuts are a treasure of antioxidants. From their fruit core to their hard shell, walnuts are rich in phenolic acids. Oxidative stress can be a potential cause of cancer acceleration in the body and have a handful of walnuts every day just might prevent you from this life-threatening disease.

Sleep And Stress:

Walnut contains melatonin that aids good sleeping patterns. Omega 3 fatty acids also keep a check on your blood pressure and relieve stress.


The nutty deliciousness of it’s oil can not only elevate the flavor of a dish but also possess astringent properties. This makes it perfect to use with carrier oils and even in aromatherapy. This also helps reduce the growth of bacteria in the stomach lining and keeps the skin looking healthy. Next time you are diffusing some oils a few drops of walnut oil with lavender will do the trick.


Expecting mothers can get many benefits from consuming walnut every day. Walnut has Vitamin B complex like folates, riboflavin and thiamin. These are essential for women during pregnancy for the health of the foetus.

Relieves Constipation and Digestive System:

Walnut is high in fiber that is useful to maintain the health of your digestive system. We need fiber daily for proper bowel movement. Many protein sources like meat, eggs and dairy products do not contain fiber. Consume walnuts daily to keep your digestive problems at bay.

Boosts Immunity:

Walnuts are best known to boost immunity. Walnuts contain good amounts of antioxidants to keep the immune system healthy and protect it from many diseases. Add few walnuts to your daily diet to stay fit as a fiddle


A recent study concluded that walnuts being rich in phenolic compounds and antioxidants reduce inflammation in all parts of the body and also prevents it from occurring. The phytochemicals present in walnuts show some anti-inflammatory properties that are very effective in reducing inflammatory symptoms.

Healthy Skin:

The good fats, vitamins, and minerals make the perfect skin-cocktail. Especially vitamin E is known for its wonderful effects on the skin. The shells of walnuts are used by cosmetic brands to create physical exfoliants for the skin.  Moreover, the Vitamin B complex increases cell renewal and promotes collagen production.

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